What Can I Do to Ease Leg Cramps?

Cramps are common in older adults. Here’s why they happen — and how to prevent and treat them

Adam Rosenbluth, M.D.,

AARP

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Published July 28, 2025

James Yates

I get leg cramps — sometimes at night when I’m in bed, sometimes when I’m just getting dressed in the morning. I never know when they’re going to hit. What’s going on?

Those dreaded leg cramps. One minute you’re happily tucking into bed, and the next, pain grips your calf like a vise and stops you in your tracks. If you’ve been startled awake like our reader, or frozen with a sudden charley horse while pulling on your socks, you’re far from alone. One study found 15 percent of those over 60 years old suffer involuntary leg cramps at least three times a month, and 31 percent of people in the study said that cramps woke them up at night.

One common cause of cramping is dehydration. Even a mild case can mess with your body’s delicate balance of minerals. For instance, potassium, magnesium and sodium, all naturally present in water, are essential to keeping our muscles working properly.

If you’re not drinking enough fluids, particularly in hot weather or after exercise, an imbalance can interfere with the signals telling your muscles to relax, leading to involuntary muscle contractions and cramps.

Some medications — diuretics, often prescribed for high blood pressure; statins (for cholesterol); and certain asthma or Parkinson’s drugs — contribute to cramping. If you’ve started a new medication and the cramps kicked in soon afterward, that could be the link.

Oddly, too much or too little physical activity can bring on cramping. Extreme exercise, or even long walks or gardening, can tax the leg muscles. On the flip side, being sedentary for extended periods can cause muscles to shorten and spasm, especially when you finally stretch out. Being overweight increases the chance of getting cramps, too.

The older we get, the more likely we are to experience agonizing leg cramps. That’s because our blood vessels may not deliver oxygen to our muscles as efficiently as they did when we were younger. It’s especially true if you have peripheral artery disease (PAD), a condition where the arteries narrow and reduce blood flow, most commonly to the legs.

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As we age, we also lose muscle mass, which can cause more frequent and intense cramps. Our tendons shorten and stiffen over time, making muscles prone to seizing up.

Another reason may be nerve compression caused by a pinched nerve in the spine. This can cause radiating leg pain and cramping. If your cramps are accompanied by tingling or numbness, that’s a clue the source could be spine-related.

Now for the good news. You’re not helpless. In most cases, there are a few ways to prevent leg spasms. If you get those cramps while in bed, I suggest gently stretching your calf and hamstrings before you tuck in. A daily stretching routine has been shown to reduce nighttime leg cramp frequency and intensity in older adults.Just five minutes a night can make a real difference. Try this 10-minute lower-body-stretch video.

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Obviously, stay hydrated. It’s a good idea to sip water throughout the day, even if you’re not feeling thirsty. This is especially important if you drink coffee or alcohol, as both are dehydrating.

Speak with your doctor about your medications. There may be alternatives or adjustments that can be made. You might also consider taking magnesium, but it isn’t a guaranteed solution, and it can interfere with the absorption of some medications. Again, talk it over with your health care provider.

Finally, when a cramp strikes, you could apply a warm compress or take a hot shower to loosen those leg muscles. But I always caution my patients: No matter how severe the cramp is, don’t just jump out of bed! The last thing anyone wants is a fall.

If leg cramps are persistent or paired with swelling, weakness or numbness, make an appointment with your doctor. In any case, you don’t have to suffer in silence or lose sleep. A cramp might be sudden, but your response doesn’t have to be. Know the cause, take control and keep moving.

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